Build Core Strength That Translates to Any Sport

"The best athletes aren't just fast and strong. They're able to stay in control when the game becomes chaotic."

What happens after you make your first move?

You explode past your opponent.

You dodge a tackle.

You change directions on a fast break.

Now what?

No matter the sport, the move after the move is often what separates elite athletes from everyone else.

The athlete who can stay balanced.

The athlete who can quickly reorganize their body.

The athlete who can continue producing force without losing control.

That's where core strength becomes so important.

Not the kind measured by how many crunches you can do.

The kind that allows you to control your body under pressure.

Why Core Control Matters

Athletes who perform at a high level don't rely solely on speed or strength.

They also have the ability to stay connected as they move.

Whether you're cutting, accelerating, rotating, or reacting to an opponent, your core serves as the link between your upper and lower body.

Without that connection, power leaks.

Movements become less efficient.

Balance becomes harder to maintain.

That's why core training should go beyond simply trying to strengthen the abdominal muscles.

The goal is to improve how the entire body works together.

A Core Exercise That Carries Over to Sport

One of our favorite exercises for developing athletic core control is the Prone Kick Thru.

Watch the Exercise:

At first glance, it may look like a simple bodyweight movement.

But it challenges several athletic qualities at once.

As you rotate and move through the exercise, your body must stabilize, control rotation, and coordinate movement between the upper and lower body.

Those are the same demands athletes face during competition.

Benefits of the Prone Kick Thru

The Prone Kick Thru is an effective way to:

✅ Improve core coordination

✅ Enhance rotational strength and control

✅ Develop stability in athletic positions

✅ Improve body awareness during movement

✅ Build movement skills that carry over to sport

Whether you play basketball, soccer, football, lacrosse, baseball, or another sport, the ability to stay organized while moving is a valuable asset.

How to Use It

The Prone Kick Thru can fit into almost any training program.

Try using it:

✅ During your warm-up

✅ On core training days

✅ As part of movement preparation before practice

When first learning the exercise, focus on control rather than speed.

Move deliberately.

Stay balanced.

Keep your body connected throughout the movement.

Once you can perform it consistently, gradually increase the pace while maintaining quality.

Train for the Next Move

Athletic performance isn't just about making the first move.

It's about controlling everything that happens after it.

The athletes who excel are often the ones who can remain stable, coordinated, and powerful while the game is moving at full speed.

That's why core training matters.

Not because it builds better abs.

Because it builds a body that performs under pressure.

Train to control your body.

And you'll be better prepared to dominate your sport.

— Coach Shelby & The Shelby Trained Team